Foods to Avoid During Pregnancy: Complete List

Pregnancy changes your immune system. Your body naturally adjusts so it doesn't reject the baby, but that same change means some foods that are perfectly safe for most adults carry a real risk during pregnancy.

Bacteria and parasites that a healthy immune system would typically handle can cause serious complications when you're pregnant, including premature birth, miscarriage, and infections that reach the baby without you showing any obvious symptoms.

This guide covers every major category, what the risk actually is, and which specific foods fall under each one.

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High-Mercury Fish

Some fish accumulate mercury over their lifetimes. Larger, longer-living predatory fish tend to have the highest concentrations. During pregnancy, mercury exposure can affect your baby's developing brain and nervous system, according to the FDA.

The FDA lists the following as fish to avoid entirely during pregnancy due to their mercury levels:

• King mackerel
• Marlin
• Orange roughy
• Shark
• Swordfish
• Tilefish (Gulf of Mexico)
• Bigeye tuna

This doesn't mean avoiding all fish. Quite the opposite. The FDA and Dietary Guidelines for Americans actually recommend pregnant women eat 8 to 12 ounces of low-mercury seafood per week, because fish provides DHA, iron, iodine, and protein that support fetal development. Salmon, sardines, shrimp, cod, and canned light tuna are all on the FDA's "Best Choices" list. The goal is choosing the right fish, not avoiding it altogether.

For more on safely including fish in your pregnancy diet, see our DHA and omega-3 guide.

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Raw or Undercooked Seafood

Even low-mercury fish carries a different kind of risk when raw or undercooked: bacteria and parasites. The FDA recommends that pregnant women only eat seafood that has been cooked thoroughly.

This includes:

• Sushi and sashimi made with raw fish
• Oysters, clams, and scallops served raw
• Ceviche (the acid in lime juice doesn't fully eliminate bacteria)
• Refrigerated smoked seafood (labeled nova style, lox, kippered, or smoked), unless it's been used as an ingredient in a hot cooked dish

Canned and shelf-stable smoked seafood is fine. Sushi made with cooked seafood, like shrimp tempura rolls or California rolls made with imitation crab, is generally safe from a pathogen standpoint (though you'd still want to check the mercury level of any fish involved).

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Raw or Undercooked Meat and Poultry

Undercooked meat can carry Listeria, Salmonella, E. coli, and Toxoplasma gondii, according to FoodSafety.gov. Of these, Toxoplasma is worth understanding specifically, because it can pass through the placenta and affect the baby even when the mother shows no symptoms.

During pregnancy, it's safest to avoid:

• Rare or medium-rare steaks
• Steak tartare and carpaccio
• Undercooked burgers (ground meat requires thorough cooking because any bacteria on the surface gets mixed through)
• Undercooked poultry of any kind

Using a food thermometer is the most reliable way to check. The USDA recommends 165°F (74°C) for poultry and 160°F (71°C) for ground meat.

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Deli Meats and Refrigerated Pâté

Deli meats, including cold cuts, hot dogs, and sliced turkey, can harbor Listeria monocytogenes, which is particularly dangerous during pregnancy. According to the CDC, pregnant women are about ten times more likely to get a Listeria infection than the general population.

The safest approach is to avoid cold deli meats entirely, or to heat them until steaming hot (165°F/74°C) before eating.

This also applies to:

• Refrigerated pâté and meat spreads from deli counters or refrigerated store sections
• Refrigerated smoked meats

Shelf-stable versions in cans or sealed pouches that don't require refrigeration before opening are a safer option.

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Unpasteurized Dairy and Soft Cheeses

Raw milk and cheeses made from unpasteurized milk can contain Listeria, Salmonella, E. coli, and Campylobacter, according to the FDA. These bacteria are killed during pasteurization.

Cheeses to be cautious with include soft varieties that may be made from unpasteurized milk:

• Brie
• Camembert
• Feta
• Queso fresco, queso blanco, and similar fresh cheeses
• Roquefort and other soft blue-veined cheeses

If the label says "made with pasteurized milk," it's fine. If you're not sure, particularly with imported cheeses or those from farmers markets, it's worth asking or skipping.

Hard cheeses (cheddar, parmesan, swiss) are generally safe regardless of whether the milk was pasteurized, because their low moisture content makes them inhospitable to Listeria.

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Raw Eggs

Raw eggs can carry Salmonella. This matters for more foods than people usually think about, not just runny fried eggs, but also:

• Homemade Caesar dressing and aioli made with raw eggs
• Homemade mayonnaise
• Raw cookie dough and cake batter
• Homemade mousse, tiramisu, and some meringues
• Hollandaise sauce

Store-bought versions of these products typically use pasteurized eggs and are safe. When making recipes at home that traditionally call for raw eggs, pasteurized eggs can be used as a substitute.

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Raw Sprouts

Raw sprouts, including alfalfa, clover, radish, and mung bean, can carry Salmonella and E. coli that live inside the seeds themselves, not just on the surface. Washing doesn't eliminate the risk, according to the FDA.

Cooked sprouts are fine. The issue is specifically with raw sprouts.

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Unpasteurized Juice

Fresh-squeezed juice and cider that hasn't been pasteurized can be a source of E. coli and other bacteria, according to FoodSafety.gov. This is easy to miss because fresh juice feels like a healthy choice.

If you're buying juice at a grocery store, check for the "pasteurized" label. Freshly squeezed juice sold by the glass at juice bars, farmers markets, or farm stands may not be pasteurized. When you're not sure, it's worth asking.

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Alcohol

There is no known safe amount of alcohol during pregnancy, according to ACOG, the CDC, and the American Academy of Pediatrics. Alcohol crosses the placenta and can affect fetal brain development at any stage of pregnancy. This applies to all types of alcohol: wine, beer, and spirits equally.

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Caffeine: What the Research Says

This one has more nuance. ACOG recommends keeping caffeine below 200 mg per day during pregnancy, roughly one 8-ounce cup of filtered coffee. At that level, current evidence doesn't show a clear increased risk. Higher amounts have been linked to lower birth weight in some studies.

Caffeine comes from more sources than most people track: coffee, tea, energy drinks, some sodas, chocolate, and a few medications all contain it. Adding them up can get to 200 mg faster than expected.

For a closer look at navigating caffeine during pregnancy, see our DHA and omega-3 guide.

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What This Means Day to Day

Pregnancy food safety doesn't require eating blandly or restricting most foods. The majority of what people eat every day is completely fine. The list above covers the specific things where the risk is real enough, and the avoidance easy enough, to be worth the adjustment.

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How PregnantWise Helps

Keeping track of all of this while also managing pregnancy symptoms, work, and daily life is a lot to hold in your head. PregnantWise includes a food database with safety information built in. When you log a food that falls into a restricted category, the app flags it so you don't have to rely on memory.

The partner dashboard also plays a role here. Many of the foods on this list are things that come into the house through grocery shopping: deli meats, soft cheeses, certain fish. When your partner understands what to look for, the home food environment shifts without it all falling on you to manage.

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Frequently Asked Questions

Is deli turkey safe during pregnancy if I heat it?

Yes, according to the FDA. Heating deli meat to 165°F (74°C), until it's steaming throughout, eliminates the Listeria risk. Cold from the package is where the concern lies.

Can I eat soft cheese if it's made with pasteurized milk?

Yes. The concern with soft cheeses is specifically unpasteurized milk. If the label confirms pasteurized milk was used, the cheese is safe.

Is sushi completely off limits?

Sushi made with raw fish is generally advised against during pregnancy, per the FDA and ACOG. Sushi made with cooked seafood, like shrimp, crab, or eel, is safe from a pathogen standpoint. Vegetarian rolls are also fine.

Is smoked salmon safe?

Refrigerated smoked salmon carries a Listeria risk and is generally avoided during pregnancy. Canned or shelf-stable smoked salmon is safe. If you're cooking smoked salmon into a hot dish, like a pasta or a frittata, the heat eliminates the risk.

I ate something on this list before I knew I was pregnant. Should I be worried?

A single exposure doesn't guarantee illness. The risk is about repeated exposure or consuming something that happens to be contaminated. If you have symptoms of foodborne illness (fever, severe stomach cramps, vomiting), it's worth contacting your healthcare provider. Otherwise, knowing the list now and adjusting going forward is what matters.

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